Vitamin C-Rich Fruits and Vegetables: Nutritional Facts & Health Benefits

Vitamin C (ascorbic acid) is a water-soluble vitamin essential for tissue repair, collagen production, iron absorption, and immune system support. Since the human body doesn’t store it, regular intake through diet is necessary.

Top Vitamin C-Rich Fruits

1. Guava (Psidium guajava)

• Vitamin C: ~228 mg per 100g (more than double the RDA)
• Other Nutrients: Fiber, potassium, vitamin A, folate
• Health Benefits:
  • Strengthens immunity
  • Regulates blood sugar levels
  • Improves digestion
  • Supports skin health due to collagen production

2. Kiwi

• Vitamin C: ~93 mg per 100g
• Other Nutrients: Vitamin K, vitamin E, folate, fiber
• Health Benefits:
  • Enhances immune function
  • Improves respiratory health
  • Promotes digestive health (contains actinidin enzyme)
  • Helps reduce oxidative stress

3. Strawberries

• Vitamin C: ~59 mg per 100g
• Other Nutrients: Manganese, folate, antioxidants
• Health Benefits:
  • Boosts heart health
  • Helps maintain healthy skin
  • Reduces inflammation
  • Supports eye health

4. Oranges & Citrus Fruits (Lemon, Grapefruit, Lime)

Vitamin C:

• Orange: ~53 mg per 100g
• Lemon: ~53 mg per 100g
• Grapefruit: ~38 mg per 100g

• Other Nutrients: Potassium, B vitamins
• Health Benefits:
  • Enhances iron absorption
  • Aids in hydration
  • Protects against common cold symptoms
  • Supports cardiovascular health

5. Papaya

• Vitamin C: ~60 mg per 100g
• Other Nutrients: Vitamin A, folate, fiber, carotenoids
• Health Benefits:
  • Promotes digestive health (papain enzyme)
  • Fights inflammation
  • Boosts skin radiance
  • May reduce risk of macular degeneration

6. Mango

• Vitamin C: ~36 mg per 100g
• Other Nutrients: Vitamin A, fiber, potassium
• Health Benefits:
  • Strengthens immune system
  • Improves eye health
  • Supports skin regeneration
  • Aids in iron absorption

7. Pineapple

• Vitamin C: ~48 mg per 100g
• Other Nutrients: Bromelain, manganese, vitamin B1
• Health Benefits:
  • Aids digestion
  • Reduces inflammation
  • Improves recovery post-exercise
  • May boost immunity

8. Amla (Indian Gooseberry)

• Vitamin C: ~600–700 mg per 100g (one of the highest!)
• Other Nutrients: Polyphenols, iron, calcium
• Health Benefits:
  • Extremely powerful antioxidant
  • Rejuvenates skin and hair
  • Boosts liver and kidney function
  • Reduces risk of chronic diseases

Top Vitamin C-Rich Vegetables

1. Red & Green Bell Peppers

• Vitamin C:
  • Red: ~127 mg per 100g
  • Green: ~80 mg per 100g
• Other Nutrients: Vitamin A, B6, antioxidants
• Health Benefits:
  • Fights oxidative damage
  • Improves eye and skin health
  • Aids in iron absorption

2. Broccoli

• Vitamin C: ~89 mg per 100g
• Other Nutrients: Vitamin K, fiber, folate, sulforaphane
• Health Benefits:
  • Detoxifies body
  • Enhances heart and brain health
  • Anti-cancer properties
  • Supports digestion

3. Brussels Sprouts

• Vitamin C: ~85 mg per 100g
• Other Nutrients: Vitamin K, fiber, omega-3s (plant-based)
• Health Benefits:
  • Reduces inflammation
  • Supports bone health
  • Improves detoxification
  • Strengthens immune system

4. Kale

• Vitamin C: ~93 mg per 100g
• Other Nutrients: Vitamin K, beta-carotene, calcium
• Health Benefits:
  • Great for skin & bones
  • Natural detoxifier
  • Fights free radicals
  • Boosts brain and heart function

5. Spinach

• Vitamin C: ~28 mg per 100g
• Other Nutrients: Iron, folate, vitamin K, magnesium
• Health Benefits:
  • Improves blood health
  • Good for pregnancy (folate-rich)
  • Fights anemia
  • Enhances metabolism

6. Tomatoes

• Vitamin C: ~23 mg per 100g
• Other Nutrients: Lycopene, potassium, folate
• Health Benefits:
  • Protects against heart disease and cancer
  • Improves skin health
  • Boosts eye vision
  • Anti-aging effects

Daily Recommended Intake of Vitamin C

Health Benefits of Vitamin C

1. Boosts Immunity
   Enhances white blood cell function, fights infections, reduces inflammation.
2. Improves Iron Absorption
   Especially useful for people with iron-deficiency anemia.
3. Supports Skin Health
   Vital for collagen synthesis and wound healing.
4. Protects Against Oxidative Stress
   Reduces risk of chronic diseases like heart disease, cancer, and arthritis.
5. May Lower Blood Pressure
   Acts as a vasodilator and supports healthy blood vessel function.
6. Enhances Brain Function
   Helps in neurotransmitter synthesis and protects against cognitive decline.

Tips to Maximize Vitamin C Intake

• Eat fruits and vegetables raw or lightly steamed (Vitamin C is heat-sensitive).
• Combine citrus fruits with iron-rich foods.
• Store fruits and vegetables properly to avoid loss of vitamin C.
• Include a variety of colored produce for overall health.

Conclusion

Vitamin C is more than just an immunity booster. It plays a crucial role in nearly every system in your body. Including guava, kiwi, bell peppers, broccoli, and citrus fruits in your daily diet ensures optimal levels for glowing skin, a strong immune system, and better overall health.